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    Recovery

    Rest days are training

    Include rest days in your running schedule and review them alongside the sessions you record.

    A runner in a grey tank top resting at the side of a run.

    Leave space between training sessions. The NHS Couch to 5K plan includes rest days between runs, giving beginners a schedule they can repeat.

    Keep the rest day in your calendar when planning the week. It is easier to keep a routine when the plan includes both runs and days away from running.

    You can still review a previous run, choose a route or arrange the next meeting with a friend. A day away from running can also be a day with nothing to log.

    When reviewing activity totals, include the schedule behind them. A week with planned rest will look different from a week with more running days.

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